What is the best position for sleeping and lying down?

- No matter what position you lie in, the pillow should be under your head, but not under your shoulders, and should be of a thickness that allows your head to be in a normal position.
- Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
- Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what's most comfortable for you.
- Try using a back / lumber support at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.
- When standing up from the lying position, turn on to your side, draw up both knees and swing your legs off the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

Note the obvious Strength and distribution of weight in the illustration on the left compared to the weakness and pressures being applied to the lumber (lower) back vertebrae and muscles in the illustration on the right. Also note how the upper spine and muscular system is being put under strain in the illustration on the right.

- Posture and good health go together. It is as important as eating right, being active, exercising, getting a good night's sleep and avoiding excesses of potentially harmful substances like alcohol, drugs and tobacco. Good posture creates more energy, whilst relieving stress and fatigue. Good posture is a crucial key to being healthy and physically fit.
- Good posture is a very important component for the correct workings of the Digestive System.
- Unfortunately, the importance of good posture in an overall fitness program is often overlooked even by fitness instructors. Once the benefits of good posture are appreciated, the results will be well-being and good health, which will serve you positively throughout your life. It is never too late to make improvements. Remember that your body is constantly looking forward to any lifestyle improvements that you will make. You will be avoiding major problems and discomfort. Should you have an unfortunate fall or physical injury, you will be able to absorb and cope much easier and the injury should be less severe, which will allow you to enjoy continued good living.